F3 New Orleans

Tag: BBQ

  • The Cupid Shuffle – from Jose10k

    5 men showed up to the A1C this morning, ready to work out, but I don’t think they were ready for a little line dancing this morning.
    Warm-up: arm circles, grass grabbers, self love, torso twists all in cadence. About halway through, our own Covington Cowbell, aka, BBQ showed up at his regular cowbell time. Just in time for something different: the cupid shuffle. Bust out the speaker and song and it went like this. Shoulder taps the entire time until the word right was said then steps to the right, the word left said, then step to the left. The word kick, then right kick, then left kick up. Mountain climbers when you heard the word walk it out. Then back to shoulder taps. Nice 4 minute warm-up.
    The thang:
    Moseyed to the side of the A1C for some dora (Hammer style) 100 lunges (2 is 1), 200 squats, 300 merkins. One partner performs the exercise, while the other partner runs a loop around the parking lot. Once done, 2 calf raises up each stair back to the top, then 4 minutes of Mary. COT and Hammer prayed us out.
    Friendly reminder to my Mandivillians, 2 weeks from today is the 2 year anniversary of the A1C. Come on out and celebrate it with us. Thanks to my brothers for letting me lead today, even under the weather a bit.

  • Rockin’ Mosey – from Akbar

    9 strong at the Gipper today for a Copperhead style partner beatdown. Great to see the number back up! YHC arrived at 0600 on the dot to get started. Great to have Bean aka Batman back in the mix.

    Warmorama – SSH, arm circles, high knees and some other stuff and we headed to the rock garden.

    Thang
    Partner exercises where P1 does exercise and P2 does a mosey to the Smokehouse and moseys back. 3 sets of each Copperhead style for the rocks.

    Set 1 x 3
    P1 45 degree shoulder press
    P2 Bear crawl

    Set 2 x 3
    P1 Curls
    P2 Flying Nun – lunge walk with arm circles

    Set 3 x 3
    P1 Triceps
    P2 Hallelujah High Knees – if we only had a camera

    Set 4×3
    P1 Merkins straight up
    P2 Rock carry

    Mary
    Copperhead Squats x 10

    Announcements
    Gnarly Nutria next Wednesday across the lake
    Russo’s 5k trail run after the beatdown Saturday at 0900. There is still a spot left if anyone wants it.
    Goose’s St Vincent 500 2 man race beatdown August 13th
    Hammer is starting a Bible study in August at crisis pregnancy center

    NMM
    YHC was just in time for 6:00 due to oversleeping. Maverick was on Cowbell time and caught up with us at the Justice Center. QIC was asked what size rock to pick, and the answer was whatever you want. Which should have been a small one.

    Great to have Bean (aka Batman) back, and great stories about the bats and the cost of a Rabies shot. Mumblechatter was all over the place and included Grover, a nude bar, bats, Turbos beatdown last week, and the Cake walk.

    Thanks for following my lead – Akbar.

  • Luscious lips and Radiant skin were on display at the A1c!! – from Shooter

    Alright, the title too this BB may seem a little strange, however for those in attendance the appreciation of it had to be mentioned.. As stated in my BB yesterday, I have been out the mix of Qing lately, so I doubled up this week to make my payment to the A1c following my Q at the scramble.. And let me just tell you it did not disappoint, as I would learn more about the site AO leader Jose10k than one man needs to know.. Before I go there though, I want to give T👏🏼s too Murdock and his sons Demo and Varsity for making the trek over from the Pearl River area for the second time this week… It was great catching up with Murdock and watching the friendly competition with his sons throughout the beatdown… So back to Jose 10k, if many of you have not taken notice lately please do the next time you see him out at the AOs and be sure to express how Radiant his skin reflects in the humid gloom along with his luscious lips… Please keep it PG-13 or younger when other young PAX are around but I know he will appreciate the compliments… Before this gets any weirder let me give you the specifics to the beatdown…

    YHC wanted to give a pre Independence Day homage of sorts by using our soon to be 246 year old existence as a free nation with honoring the numbers of 7/4/1776… Oh and by the way just so you know BBQ graduated high school in 1976 in the Bicentennial year of our nation, which I believe to be pretty cool to have a PAXer of his great caliber posting and sharing beatdowns with…

    Warmup
    17IC Abe Vogadas
    76 SSH
    17IC Grass grabbers
    76 Air presses
    Moseyed down from the parking garage to the bottom level..

    Thang
    Instructions provided
    7 Rounds
    4 8 count body builders
    1 all out sprint up the first ramp
    7 IC Merkins
    7 1st round IC Jump squats which at this point audible called to Squat hold IC for rounds 2-7… Worked better..
    6 IC Mountain climbers

    May not seem like much on paper but YHC realized after 3 rounds the PAX would receive an adequate beatdown…

    Wrapped up with a Mosey back to the top for 4 mins of Mary..

    17 IC Flutter kicks
    76 LBCs OyO
    17 IC Hello Dollies
    76 💯s

    PAX counted off, made announcements of all the upcoming CSAUPs on the horizon and the Radiant glowing luscious lipped Jose10k prayed us out…

    Thanks for all you gents for posting and inspiring me to push myself on this Gloom and until the next 👊🏼💪🏼✌🏼!!!

  • Rocks and Blimps with a Splash of Merlot – from Akbar

    YHC took the late-night Q with a plan in mind for a different beatdown, where the PAX would pick up some bricks and mosey around carrying them the whole time doing exercises. The plan was quickly modified since there were no bricks, so we took a mosey for some time to think. Great to see Murdock again who brought his 2.0’s Demo and Varsity, who got named at the 007 this week.

    No better way to think than stop at the Rock Garden – so we each grabbed a rock and went through Shoulder Presses, Chest Presses, Skull Crushers, Rows, and Curls x 15 IC. During which time my brain clicked, and we continued to the Justice Center for BLIMPS.

    The route was from the first bench, past the Smokers Lounge, up the stairs for 10 Jump Squats, then return. Bear Crawls to the benches; Lunge Walk to Smokers Lounge; 10 Irkins at each bench; 10 Merkins at each light; 10 Peter Parkers; and 10 Squats at each bench.

    Varsity splashed Merlot after the Merkins but kept on pushing like any good kid would do.

    Back to the Rock Garden to finish where we started. x10 IC – Chest Presses, Rows, Curls, Shoulder Presses, Skull Crushers, and Good Mornings. BBQ requested a torso twist to help with our golf swings, and lead cadence for the finisher.

    Back to the flag with time for LMC’s, LBC’s and Hello Dolly x15 IC. Count, Name, and Murdock prayed us out.

    Announcements: Gnarly Nutria July 20th, 4th of July 5k in Covington, F3 Thibodaux CSAUP August 13th, Russo’s Big Easy Big Heart 5k July 16th

    Thanks for following my unthought out lead, always a pleasure to spend a Wednesday morning with y’all – Akbar

  • Fitness is Picking Up – from Mobydick

    Trashercise. Amazing what 5 PAX can accomplish in 45 min. After a warmup of SSH/Grassgrabbers/Torso TwistsIC X20 bags were issue. The thang was to scour the three levels of the parking garage for trash. The PAX fanned out across the lanes and picked up every scrap. At the end and half point of each trip back and forth two burpees if anyone picked up trash. We always found trash. After about a hundred burpees and a thousand squats the garage was cleaned. A mosey up the Ramps to the roof And COT right on time made for a very satisfying workout.

  • Rotating Rock Party – from Jose10k

    YHC arrived to see a Mandevillian chilling in his car. Russo was ready to go, until they needed to weedeat behind his car, the only grass in the parking lot, and Russo parks there.
    With no one picking up the Q, YHC decided to pull out an old favorite. Time to rotate at the rock garden.
    Warm-ups: All IC, ssh, grass grabbers, torso twists, self love
    The Thang: Moseyed to the rock garden where everyone grabbed a rock. We did 10 reps in cadence. Curls for the girls, shoulder presses, squats, and rows. Then rotate. Rinse and repeat all the way around. Then we did a lap around the courthouse. Stopping at the back and the front for some irkins. Back to the rock garden where the two elder F3 brothers put their two heads together for 5 exercises in tabata style, 1 minute on, 30 seconds rest. Triceps, torso twists, bouncie squats, chest presses, and lbc’s. Moseyed back to the flag, COT, and Moby prayed us out.
    Announcements: Gnarly Nutria coming up on July 20th
    Intentions: Continue prayers for BBQ’s mother who is doing much better.
    Thanks for letting me lead gentlemen.

  • Awww Crap! – from Akbar

    6 men chose the Red Pill this morning for a hot mosey around the Gipper.

    PAX: Hammer, Akbar, Moby Dick, BBQ, Barely Legal, Jose 10k, F3 Northshore, The Gipper

    Conditions: Clear, 72°F, Feels like 73°F, Humidity 80%, Wind 1mph from NE

    Warm Up x 10 IC mostly: SSH, IW, Hillbillies, Cherry Pickers, Arm Circles F/B, Self-Love, Grass Grabbers

    Thang 1: Rock Garden for Curls and 45 degree shoulder press x 10 IC, 3 sets. Much shorter than Mavericks nightmare last week.

    Thang 2: Justice Center benches: Freak Nasties and Bulgarian Split Squats x 10 IC, 3 sets

    Thang 3: 11’s on the Justice Center Stairs. Merkins at bottom, Y Supermans at top, 5 Calf Raises every 4 steps on the way up.

    Turbo Dog took a dump at the entrance to the Justice Center, possibly a metaphor for some. Then 2 ladies made their way up the stairs saying hello to Hammer.

    Finishing 11’s we helped Moby look for a cleanup device, which was found, and while Moby was cleaning up we did Freak Nasties and Dirkins on the benches IC
    .
    5 minutes left, Mosey back to the invisible flag for E2k both sides x 10 IC

    Countorama, Nameorama

    Announcements:
    BBQ is a Grandaddy! Another possibly very tall boy.
    TopGun 2 movie at The Movie Tavern 8:45 tonight.
    The Elite Part 2 at the Lakefront Saturday with Tanked Up!
    Sign up to Q and write a backblast!

    COT: Hammer prayed us out with thoughts of BBQ’s mom who is doing better and his new grandchild, the school shooting last week, Ukraine, and a wayward bullet killing a lady at a graduation at Xavier recently.

    Thanks for following my lead – SYITG. Akbar

  • Can Do card workout again! – from BBQ

    Another beautiful morning at the AIC. Warm ups were the usual mix but focused on the upper body. Specifically shoulders in support for our recovering sling brothers, Einstein and Turbo. The deck of cards with the Can Do logo came out again. Each suit represented an exercise and each card dictated the reps 2-14. Hearts were hand release merkins. Diamonds were bouncy squats. Spades were gas pumps. Clubs were LBC’s. Hammer, Fletch and Frank the Tank led the cadence on their respective suit. Thanks for their help. Each of the 2 jokers had the PAX go across the parking lot doing Starjacks or lunges. These are favorites from our missing sling brothers. Nameorama. Hammer strongly prayed us out.

  • Trilogy completed – from Shooter

    YHC signed up for 5 AOs two weeks ago and today concluded the trilogy of his thoughts.. With the Marsh and the A1c both experiencing the 2 min drill the Gipper was all that remained.. YHC was rewarded by 2 other PAX in Akbar and Moby getting a second dose and newcomers Barely legal, BBQ and Cowbell were able to get a sample of a simple 2 min interval workout that can prove to be effective..

    Simple warmup of 15IC Cherry Pickers, Moracans, Self Love, Grass grabbers, SSH and Butt kicks with a Mosey around the block..

    Work consisted of Jump rope, plate swings, squat thrusters (block), chest press (block), curls (block) and eight count body builders (block).. In between intervals ran down the the ole railway and around the trolly..

    YHC prayed out the PAX with prayer intentions for BBQs mother Jan with her upcoming procedure and prayers of safety for the journey of Cowbell to Boulder CO and fellow PAX Grover for his trip to AR..

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Leg Work @ The Gipper – from Einstein

    …cool morning at The Gipper

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Scissors, Shoulder Shruggs, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Hillbillys, Good Mornings, Smurf Jacks

    Thang:
    in front of the Justice Center; one group does step-ups on the bench while the other group runs up the stairs and around
    the block, then repeat with side-step-ups

    atop the Justice Center Parking Garage; a set of elevens with 4-count pulse squats at the top of ramp, run downhill,
    lunges at bottom of ramps, back peddle uphill

    Mosey:
    back to the flag

    Count-o-rama

    Legal led us out with a prayer.

    Thanks guys. Always good to start the day with you jammy gits.